Seaward CrossFit – CrossFit
Question of the day
What’s your favorite item you own that costs $100 or less?
10 Rounds for time:
10 Back squats (225lbs/155lbs)
10 Deadlifts (275lbs/185lbs)
*Partner 1 does 10 back squats, 10 deadlifts, and then runs 400 meters while partner 2 is resting. When the 400 meter run is complete, partner 2 does a round. Each person will do 5 rounds.
WTF Bro??? What’s the focus ;)
Each effort is meant to be a challenging sub 3:00 interval, with faster intervals being under 2:00. The loads are challenging but should be able to be completed unbroken each round. Ideally, no interval lasts much longer than 3:00. Modify athletes weight, reps, and distance to achieve this goal without capping the time.
Back Squat and Deadlifts
*Reduce loads to complete 10 reps consecutively on each round.
*Reduce reps if needed.
*Reduce distance as needed.
1:30/1:30 Banded supine hamstring stretch